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Monday April 4, 2011

Atsugi WOD
21-15-9
Push Press (95/65)
Med Ball Twists (2 twists - left and right= 1 rep)
FOR TIME, then
REST 5 minutes and run 1 mile, again for time (PRT time is coming up!!)

States WOD
75 Squats
45 Push ups
30 Tricep dips (use the edge of a chair or couch)
50 Squats
30 Push ups
20 Tricep dips
25 Squats
15 Push ups
10 Tricep dips
FOR TIME
_______________________
Atsugi folks *Be sure to warm up and cool down those shoulders (do the Rotator cuff exercises that Cindy has gone over and posted a few times!)
States folk *Sampson stretch before and after WOD.

1 comment:

  1. Michelle 5:54 RX Atsugi WOD
    7:37 1 mile run on tredmill

    ReplyDelete